CoachCox

Weekly Swim Sets: Friday, 15th January 2016

I’m back into the swing of it now. Two more swim sessions coached for the local club, this week’s themes: front crawl kick and more work on varied pacing.

Wednesday, 13th January 2016 – Swim Session

Wednesday, 13th January 2016 - Swim Session

Wednesday, 13th January 2016 – Swim Session
Warm Up
400m Front crawl
2x 50m Front crawl – 6-1-6 Drill – on 10s rest
100m Front crawl
2x 50m Front crawl – 6-3-6 Drill – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
900m
Main Set
100m Front crawl – easy – on 20s rest
200m Front crawl – easy – on 30s rest
100m Front crawl – easy – on 20s rest
200m Front crawl – steady – on 30s rest
100m Front crawl – steady – on 20s rest
200m Front crawl – hard – on 30s rest
100m Front crawl – hard – on 20s rest
200m Front crawl – pull – on 30s rest
100m Front crawl – pull – on 20s rest
200m Front crawl – pull – on 30s rest
2,400m
Cool Down
200m Choice
2,600m

Last week it was the set consisted purely of 100s, this week there’s some 200s in the mix too. The variation in pacing – easy, steady, hard and pull – remains the same.

Thursday, 14th January 2016 – Swim Session

Thursday, 14th January 2016 - Swim Session

Thursday, 14th January 2016 – Swim Session
Warm Up
300m Front crawl
2x 50m Front crawl kick – on 10s rest
2x 50m Front crawl – 35m kick, 15m stroke – on 10s rest
50m Front crawl – 25m kick, 25m stroke – on 10s rest
50m Front crawl – 15m kick, 35m stroke – on 10s rest
2x 50m Front crawl – building, emphasise kick – on 10s rest
800m
Main Set
6-8x 200m Front crawl – steady – on 30s rest
2x 50m Front crawl – mod/hard, emphasise kick – on 10s rest
2,600m – 3,200m
Main Set 2
100m Backstroke
2x 50m Backstroke kick on 10s rest
2x 50m Backstroke – 6-3-6 drill – on 10s rest
100m Backstroke
2x 50m Fly kick on 10s rest
3,100m – 3,700m
Cool Down
200m Choice
3,300m – 3,900m

A long session with lots of work to smooth the kick and incorporate it into the stroke. Not included in the set, but done on the day – 10-15 seconds of vertical kick between reps in the warm up.

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